Advanced strategy

Holbrook: train the right version of the test.

A practical starting point for athletes building toward the full Holbrook HERO WOD. Use the plan, then adjust with a qualified coach when needed.

Choose your current level

Strategy overview

Your work starts with the right dose.

Maximize intensity on each round while maintaining speed and quality across all 10 rounds.

Recommended gear

Pacing

Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.

Target sub-1:15 per working round

May only need 45-50 seconds of rest

Unbroken thrusters every round

Explosive sprints

Movement

Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.

Thrusters: Unbroken, fast cycling, perfect lockout

Pull-Ups: Unbroken, butterfly or fast kipping

Sprint: 95%+ effort, max acceleration

Rest: Minimal rest if feeling strong

Scaling

Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.

Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.

Increase thruster weight to 135/95 lb

Strict pull-ups or chest-to-bar pull-ups

Reduce rest to 45 seconds

Add 11th or 12th round

Coach notes

Tip 01

This workout rewards high power output

Tip 02

Each round is short - go hard

Tip 03

Thruster breathing: exhale on press, inhale on squat

Tip 04

Save sprint speed for second half of each 100m

Tip 05

Mental game is key - commit to each round

Next step

Review the full standard, use the strategy that matches your current capacity, and keep the work honest.